Single-Leg Leg Extension
A beginner strength exercise for the quads, done with a machine.
How to do the Single-Leg Leg Extension
- Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- Maintaining good posture, fully extend one leg, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Single-Leg Leg Extension
Leg ExtensionsMachine · Beginner
Thigh AdductorMachine · Beginner
Chair SquatMachine · Beginner
Hack SquatMachine · Beginner
Leg PressMachine · Beginner
Leverage DeadliftMachine · Beginner
Smith Machine SquatMachine · Beginner
Smith Single-Leg Split SquatMachine · Beginner
Questions
What muscles does the Single-Leg Leg Extension work?
Mainly the quads.
Is the Single-Leg Leg Extension good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Single-Leg Leg Extension?
Good alternatives that train the quads: Leg Extensions, Thigh Adductor, Chair Squat or Hack Squat.
How many sets and reps of the Single-Leg Leg Extension should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).